back pain

BACK PAIN & SITTING AT THE DESK FOR LONG PERIOD OF TIME

Sitting at the desk or in front of a computer for long time can cause pressure on your back and this can lead to back pain. Below are 8 tips to help prevent or alleviate back pain caused by sitting at the desk for long time.

  • Adjust your chair.  Adjust the height of a chair so that you use the keyboard with your wrists and forearms straight and level with the floor, this can prevent repetitive strain injuries.
  • Support your back. Reduce the risk of back pain by adjusting your chair so that your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back.
  • Rest your feet on the floor. Don’t cross your legs as this may contribute to posture-related problems.
  • A computer screen should be at eye level. A good guide is to place the monitor about an arm’s length away, with the top of the screen roughly at eye level. If the screen is too high or too low, you’ll have to bend your neck, which can be uncomfortable.
  • Have your keyboard straight in front of you. Leave a gap about 4-6 inches (100 mm – 150 mm) at the front of the desk to rest your wrist between bouts of typing. Keep your arms bent in a L-shape and your elbows by your sides.
  • Make objects easy to reach. Position frequently used objects, such as landline telephone or stapler within easy reach.
  • Take regular breaks. frequent short breaks are better for the back than few long ones. Frequent short breaks gives the muscle a chance to relaxhttps://www.nhs.uk/conditions/back-pain/.
  •  For extra comfort, place a memory foam seat cushion on the seat of your chair and seat on top of the memory foam seat cushion. This cushion is available on amazon on the following website https://www.baraimporting.uk/innova-orthopedic-seat-cushion.html
image of the memory foam seat cushion placed on the office chair

image of a person seating on top of the memory foam seat cushion on an office chair in front of the computer
Coccyx

COCCYX PAIN

Pain in the coccyx (or tail bone) is generally due to injury. The severity of injury can range from a bruise to a fracture. Injury can be due to direct impact from a fall onto your bottom. Some sports, such as cycling or rowing can increase the risk of coccyx pain due to repetitive pressure or friction on the coccyx.

The following may help reduce the coccyx pain:

image of a specially designed coccyx cushion, U-Shaped at the back to prevent pressure on your coccyx or tailbone when sitting on top of this cusion
100% memory foam cushion
  • (2) avoid prolonged sitting whenever possible – try to stand up and walk around regularly, leaning forward while seated may also help.
  • (3) wear loose-fitting clothes – avoid clothing such as tight jeans or trousers that may put pressure on your tailbone.
  • (4) cold packs and warm pack.
  • (5) try laxatives (medicines to treat constipation) if the pain is worse when you’re having a poo – many laxatives are available to buy from pharmacies and supermarkets without prescription.
  • (6) take over-the-counter painkillers. If the pain and discomfort is not too severe, it may be relieved with over-the-counter pain killers known as non-steroidal anti-inflammatory drugs (NSAID) which are available without a prescription. However, some people cannot take NSAIDS because they’re allergic to them or have an increased risk of developing stomach ulcers. If this is the case, try taking paracetamol instead. Ask a pharmacist or GP for advice if you’re unsure what to take.